Squat Max Calculator – Determine Your One Rep Max (1RM)

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It is no secret that squats are the king of all exercises and are predominately used when building lower body strength.

However, what isn't always clear is how you can increase your 1RM without calculating steps or percentages that need to be considered when designing your workout.

That's precisely where the squat max calculator comes into play, and it's here to help you more easily program your squat percentages into your workout.

Keep reading below to learn everything about the squat max calculator, how to use it, and how to increase your squat one rep max.

Quick Summary

  • The squat max calculator is a tool to help us understand our one rep max for the squat.
  • There are two ways to calculate one rep max for squat, the first is by computing a specific result, and the second is using a 1RM table.
  • According to a study from the Strength and Conditioning Journal, the best way to squat is with your natural stance width and foot positioning, heels flat on the floor, and unrestricted knee movement.
  • There are numerous ways to improve your one rep max for squats, but using progressive overload, increasing the total volume of your workouts, and following a proper diet plan is the most important.

What Is the One Rep Max Back Squat Calculator?

The one rep max back squat calculator is an online tool that helps you estimate your one rep max on back squats. In addition, it can help you know how many reps you can do with a certain percentage of your back squat, one rep max. 

1RM is one repetition maximum and resembles a maximum load you can lift regarding a particular exercise.

This reveals how strong you are at a particular lift or exercise. Back squat calculators are designed to quickly estimate your 1RM for the squat from a specific weight you can lift for a certain number of reps. 

However, you can also use the calculator to determine how many squats you can do with a specific amount of weight.

Also, they will help you assess your current level of strength and the progress you have achieved so far.

All you need to do is plug a few numbers into the back squat one rep max calculator, and you're ready to go.

It is much safer than manually checking your 1RM, requires less effort, and gives instantaneous results.

How to Use the One Rep Max Back Squat Calculator?

To use the one rep max back squat calculator, you have two options. The first is to compute a specific result, and the second is to use the 1RM table.

I. Compute a Specific Result

With computation for a specific result, you have three options: calculate reps to repetition max, repetition max to specific weight, and repetition max to weight for specific reps. Let's look at all three of these separately.

1. Reps To RM

To calculate reps to RM, select your units in kilograms and pounds. Next, enter your weight lifted and input the number of reps you performed. Then read off your estimated 1 repetition maximum.

2. RM To Reps for Specific Weight

First, select your units in kilograms or pounds. Next, enter your 1 repetition maximum and the weight you want to use, which is your training weight. Finally, read the number of squats you can do with your training weight.

3. RM To Weight for Specific Reps

Select your units in pounds or kilograms, and enter your 1 repetition maximum and the number of squats you want to perform. Read off the weight you can lift for the desired number of repetitions.

II. Calculate the 1RM Table

The second option to calculate your one rep max or a certain percentage of your one rep max is to use the 1RM table. 

This table provides information on your squat 1RM and different percentages and rep maxes based on that result.

If you prefer this way of calculating your one rep max, then you should print it and carry it wherever you go to know the number of reps you can do with a specific load. 

To use this table, you need to select your units in kilograms and pounds, enter your 1RM for the squat, view the table, and read the information. 

How To Improve Squat One Rep Max

Here are some tips and tricks to remember when improving your squat one rep max.

1. Squat Like a Boss

If you want to lift big loads while squatting, you need to become a master of the squat. More precisely, you need to perfect the squat technique first and bring it as close to perfection as possible.

The reason behind becoming a master of technique is that poor technique is inefficient, and you will waste more energy than necessary. 

Mistakes can take pounds off your one-rep max and even lead to potential injuries. Remember to practice the technique and not just aim to increase the external load.

According to a study from the Strength and Conditioning Journal, the best way to squat is with your natural stance width and foot positioning, heels flat on the floor, and unrestricted knee movement [1].

2. Squat Twice a Week

Many people squat only once a week, but that isn't enough if you are trying to increase your one rep max. Also, this means you don't get enough squat practice during the week needed to perfect your technique.

Generally, more frequent workouts are better for muscle growth and increasing muscle strength.

This also means that squatting twice a week is highly likely to increase your one rep max. You should do one heavy workout per week and one that is a little lighter to achieve both hypertrophy and strength. 

3. Eat Yourself to a Bigger Squat

It is no secret that proper nutrition plays a significant role in forming muscles and increasing strength.

Therefore, to increase the one rep max of your back squat, you should eat enough carbohydrates and proteins to recover and replenish missing energy sources from your system entirely. 

You should aim for 1.2g of protein per kilogram of body weight daily to facilitate muscle growth and recovery of muscle fibers [2].

, eating enough carbohydrates from a good fiber source will increase your energy output and allow you to lift more weight.

4. Eliminate Any Weak Links

It is a well-known fact that during squats, specific muscles can be weaker than others, limiting your one-rep max.

For example, if you round your lower back, it may be that your core muscles are weak or you lack mobility in the hip joint. 

Also, if your knees cave in, there is a chance your gluteus medius and muscles are weak or your adductor muscles are too tight. Use these examples to improve the small muscles mentioned above in order to be able to lift more.

Your body works as a single unit, and all muscles and joints must work in unison to produce a specific movement efficiently and without getting injured.

5. Wear Knee Sleeves, a Weightlifting Belt, and Lifting Shoes

There are a couple of items that may help you increase your 1RM. However, none of these items compensates for a poor diet or improper technique. However, some differences can be noted when using the following items:

  • Knee sleeves: This item provides necessary joint support, which gives you a slight boost from the bottom of your squat.
  • Lifting belt: The belt is helpful to increase your intra-abdominal pressure, which is excellent for supporting your lower back and lowering the chance of injury.
  • Weightlifting shoes: These specific shoes will raise your heels and keep your torso a little more upright, which maximizes muscle engagement.

You can use some of the items mentioned above to achieve the best results. However, it is not mandatory, and you may experience achieving the same results without them.

6. Try a Squat Peaking Program

Powerlifters use a squat peaking program to maximize and time their one rep max for the competition. Remembering that these programs may be too advanced for certain lifters would be best.

However, most of the time, they are easy to follow but require a specific amount of expertise, experience, and general fitness to avoid getting injured and get the most out of the program.


How Do I Calculate My Max Squat?

You calculate your max squat by multiplying 4 to 6RM with 1.1307 and then adding 0.6998. According to this formula, doing 6 reps of 60 kg will result in a 1RM of 68.5 kg.

How Common Is a 315 Squat?

315 squat is not so common. In fact, less than 1% of the male population can bench 315.

How Much Can the Average Man Squat?

The average man can squat 225 pounds for a single repetition. However, if an average person keeps training the low-bar squat for a decade, he can reach 475 pounds easily.

Why Is Squat Max Calculator So Important?

The squat max calculator is so important because it helps your estimate our one rep max on the back squat.

This is highly convenient because it allows you to find your 1RM for squat without dealing with heavy weights and messing up your workout program.

In addition, you can use the 1RM table to program your phases, such as hypertrophy or strength, with ease and less effort.